When thinking about new ways to freshen up your diet with plant protein, summer is the season to see soyfoods in a whole new light. Soyfoods such as edamame make it easier to create complete meals that fit in with busy lifestyles. For picnics and casual entertaining, simply add edamame (fresh green soybeans) to classic summer dishes like three bean salad and chilled pasta salads.
Edamame is high in protein and fiber, and contains no cholesterol. In fact, one cup of shelled edamame provides 18 grams of high quality protein. Purchase frozen edamame either shelled or in the pod. You can also experiment with the many new products featuring edamame. Choices range from edamame hummus to Asian specialties like spring rolls, as well as gluten-free edamame pasta. Here are several seasonal ideas for creating new summer favorites with edamame.
Edamame, Dried Cranberry and Feta Salad:Toss thawed frozen, shelled edamame with dried cranberries, fresh basil and crumbled feta with a drizzle of olive oil and a sprinkling of black pepper for an easy salad. Add fresh berries if desired.
Edamame and Corn Salad on Mixed Lettuces:For a burst of summery flavors, combine sweet corn kernels and shelled edamame with diced red onion, Roma tomatoes, peeled cucumber, and minced garlic. Serve the salad on chopped romaine and iceberg lettuce, and dress with red wine vinaigrette.
Italian Pasta Salad with Edamame:This simple pasta salad is like a walk through the garden, made with corkscrew pasta and prepared Italian dressing. Add edamame, shredded carrots, broccoli, zucchini, halved cherry tomatoes, red bell pepper and red onion.
For details about these and other soy-rich recipes to simplify your summer, visit www.thesoyfoodscouncil.com. You’ll also find cooking tips and the latest research on soyfoods and health.
The Soyfoods Council is a non-profit organization, created and funded by Iowa soybean farmers, providing a complete resource to increase awareness of soyfoods, educate and inform media, healthcare professionals, consumers and the retail and foodservice market about the many benefits of soyfoods. Iowa is the country’s number one grower of soybeans and is the Soyfoods Capital of the world.
Soyfoods have played an important role in Asian cuisines for centuries. In recent years they have become popular in Western countries because of their nutrition and health properties. Soyfoods are excellent sources of high-quality protein and provide a healthy mix of polyunsaturated fat. In addition, independent of their nutrient content, there is very intriguing evidence indicating soyfoods reduce risk of several chronic diseases including coronary heart disease, osteoporosis and certain forms of cancer. All individuals are well advised to eat a couple of servings of soyfoods every day. Here's a recipe to help!
Edamame Corn Salad on top of Lettuce (Yield: 6-8 servings)
1 -16 ounce bag frozen sweet corn | 1 -16 ounce bag frozen shelled edamame | ¼ red onion, diced | 2 Roma tomatoes, diced | 1 medium cucumber, peeled and diced
Red Wine Vinaigrette
3 cloves garlic, minced | 1 teaspoon dried oregano | 1 shallot | 1 teaspoon dried basil | 2/3 cup red wine vinegar | 1 teaspoon salt | 1 teaspoon black pepper | 1 1/3 cup soybean oil
4 cups chopped romaine | 4 cups chopped iceberg
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